Barbell Back Squat

A foundational barbell squat targeting the quads and glutes with support from the trunk and posterior chain. Builds lower-body strength and size for general lifters and athletes.

Also known as: barbell squat, back squat, barbell back squats, back squats, barbell squats

How to do the Barbell Back Squat

Place the barbell in a rack and step under it, gripping the bar firmly.
Stand tall and lift the bar off the rack, then step back a few paces.
Stand with feet shoulder-width apart, toes slightly outward, to find your balance.
Lower until your hips reach at least knee level without letting your torso fold forward.
Press back up to a standing position, straightening your legs and hips fully.

Full technique — 8 steps

Set the bar in a rack just below shoulder height and step underneath it.
Place the bar across your upper traps or rear delts, then grip it evenly.
Stand tall to unrack the bar, then take two to three controlled steps back.
Set your feet about shoulder width, turn toes slightly out, and balance over the middle of your foot.
Tighten your stomach and upper back, then begin by bending hips and knees together.
Squat down until your hips reach at least knee level without losing position.
Drive upward through your whole foot, keeping your knees pointing the same way as your feet and chest rising with hips.
Stand to full hip and knee extension, then stabilize before starting the next rep.